Today, we focus on the sometimes traumatizing prospect of hiking a trail with creek crossings — creek crossings that don’t have bridges, and sometimes don’t even have a decent rock-hop. Streams that may come above your knee, streams that may have a decent flow.

A stream with no bridge or obvious rock-hop crossing can be intimidating to the unprepared hiker. Just the thought of getting your feet wet and continuing on in soggy boots seems capable of raising blisters. Fortunately, most rivers can be easily forded. Here’s how:

Footwear. If you know you will be dealing with multiple crossings in a short span, slip into a water shoe. Keens (or anything that’s similarly constructed) are ideal, with their closed toe and firm fit. Old running shoes also work, though they don’t dry as quickly. So, it wouldn’t hurt looking for some good ones at shoe hero. If it’s just a crossing or two, walking across in hiking socks (preferably wool) provides a bit of protection to your feet and improves grip.

Trekking poles (or at least a hiking stick). Your balance crossing water is greatly improved if you have trekking poles or a hiking stick: three or four points of contact beats two. Probe with your poles/stick, plant firmly, take a step. If you don’t have poles or a stick, you can often find one leaning against a tree or rock at the crossing.

Scout the crossing. Don’t be hasty, it’s a several step process:

• First, check the opposite bank and see where the trail resumes. Often, the direct line across is where you’ll find the logical crossing, but not always: water levels in particular can impact the best place to cross.
• Check to see if there is a viable rock-hop.
• Generally, the widest spot in the river — where the water is often shallower and the current not as strong, is the best place to cross.
• Look for a worn path headed either upstream or down. Odds are it leads to a preferred crossing.
• In general, slow moving water shouldn’t be above your thigh, fast moving above your knee. If it is, scout upstream and down for another location.
• Look for large rocks or other obstacles in the stream; they create an eddy (slow moving water) behind them, making for a good spot to rest and catch your breath before continuing on.

The crossing. Again, take your time …

• As you wade in, face upstream, leaning slightly into the current. Take a slight angle downstream.
• Don’t hurry. Make sure every pole and foot plant is secure before applying full weight.
• Always maintain at least two points of contact (again, why you need poles or a stick).
• If you’re with another person, try linking arms and crossing. Ideally, the heavier person is first and slightly upstream, creating an obstacle for the second hiker.
• If you fall, try to fall forward, or upstream; if you’re in fast-moving water and are swept downstream, dump your pack and point your feet downstream: better your feet hit any downstream objects than your head.

Post crossing

• Dry your feet, regardless of whether you’re continuing on in river shoes or putting on socks and boots.

This is an abbreviated version of our Water Crossings tip sheet; for the full copy, email joe@getgoingnc.com. You’ll also receive a subscription to our free weekly enewsletter that includes details on hikes in our eight GetHiking! chapters in North Carolina and Virginia, as well as hiking tips, resources and gear recommendations.

The post Embrace, don’t fear, the summer stream crossing appeared first on GetGoing NC!.

1. Water
2. Elevation

Today, we focus on the former. Specifically, on the sometimes traumatizing prospect of hiking a trail with creek crossings. Creek crossings that don’t have bridges, and sometimes don’t even have a decent rock-hop crossing.

A stream with no bridge or obvious rock-hop crossing can be intimidating to the unprepared hiker. Just the thought of getting your feet wet and continuing on in soggy boots seems capable of raising blisters. Fortunately, most rivers can be easily forded. Here’s how:

Footwear. If you know you will be dealing with multiple crossings in a short span, slip into a water shoe. Keens (or anything that’s similarly constructed) are ideal, with their closed toe and firm fit. Old running shoes also work, though they don’t dry as quickly. If it’s just a crossing or two, walking across in hiking socks (preferably wool) provides a bit of protection to your feet and improves grip.

Trekking poles (or at least a hiking stick). Your balance crossing water is greatly improved if you have trekking poles or a hiking stick: three or four points of contact beats two. Probe with your poles/stick, plant firmly, take a step. If you don’t have poles or a stick, you can often find one leaning against a tree or rock at the crossing.

Scout the crossing. Don’t be hasty, it’s a several step process:

• First, check the opposite bank and see where the trail resumes. Often, the direct line across is where you’ll find the logical crossing, but not always: water levels in particular can impact the best place to cross.
• Check to see if there is a viable rock-hop.
• Generally, the widest spot in the river — where the water is often shallower and the current not as strong, is the best place to cross. 
• Look for a worn path headed either upstream or down. Odds are it leads to a preferred crossing.
• In general, slow moving water shouldn’t be above your thigh, fast moving above your knee. If it is, scout upstream and down for another location. 
• Look for large rocks or other obstacles in the stream; they create an eddy (slow moving water) behind them, making for a good spot to rest and catch your breath before continuing on. 

The crossing. Again, take your time …

• As you wade in, face upstream, leaning slightly into the current. Take a slight angle downstream.
• Don’t hurry. Make sure every pole and foot plant is secure before applying full weight.
• Always maintain at least two points of contact (again, why you need poles or a stick).
• If you’re with another person, try linking arms and crossing. Ideally, the heavier person is first and slightly upstream, creating an obstacle for the second hiker. 
• If you fall, try to fall forward, or upstream; if you’re in fast-moving water and are swept downstream, dump your pack and point your feet downstream: better your feet hit any downstream objects than your head.

Post crossing

• Dry your feet, regardless of whether you’re continuing on in river shoes or putting on socks and boots.

This is an abbreviated version of our Water Crossings tip sheet; for the full copy, email joe@getgoingnc.com. You’ll also receive a subscription to our free weekly enewsletter that includes details on hikes in our eight GetHiking! chapters in North Carolina and Virginia, as well as hiking tips, resources and gear recommendations.

Happy Trails,

Joe

More info

Looking for a good hike or backpack trip this summer? We’re visiting Linville Gorge (twice), Wilson Creek and Standing Indian, among others. Find out more about those trips here.

Learn about other water-friendly hikes in North Carolina and Virginia in this blog we wrote for our friends at Great Outdoor Provision Co.

The post Take the fear out summer stream crossings appeared first on GetGoing NC!.

Looking for a safe way to exercise?
Try climbing at your neighborhood climbing gym.
According to a German study of a half million visits to climbing gyms, only 30 injuries were reported, most of which were minor and none fatal. The rate of injury — 0.02 injuries per 1,000 climbing hours — was lower than surfing, skiing, badminton and Nordic walking, among other activities.
“Rock climbing, especially indoor climbing is a very safe sport,” Dr. Volker Schoffl, an associate professor of orthopedic surgery at the Klinikum Bamberg in Bamberg, Germany, and lead author of the new study, told Reuters Health. “It’s a sport that we can have all ages of people perform together, kids and grandpas can go do the sport together.”
Most of the injuries were belay-related.
Read more here.

In other recent health-and-fitness-related science news:

Ball hog no more
There may finally be a cure for that guy in your pickup games who refuses to give up the ball.
Staphylococcus aureus bacteria.
According to a recent study presented at a meeting of the American College of Sports Medicine, the bacteria was found to thrive on the surface of sports balls for three days “in typical storeroom conditions.”
Adds the ACSM: “And even if a ball is sterilized, it can accumulate the bacteria when it’s used.”
Read more here.

A good time for a walk
When is a good time to take a walk?
After a meal, according to a study out of Japan and published in Medicine & Science in Sports & Exercise.
According to the study, folks who walked after eating lowered their level of triglycerides, high levels of which can put people at risk for cardiovascular disease, heart attacks and other heart-related conditions. The study’s primary investigator was Wataru Aoi, Ph.D., of Kyoto Prefectural University in Kyoto, Japan.
Read more here.

Cold water thrown on ice baths
Taking an ice bath after a workout doesn’t reduce soreness or strength loss, according to a study from the University of New Hampshire.
In the study, 20 college-age guys ran for 40 minutes. Afterward, 10 took a 20-minute ice bath in 40-degree water, 10 didn’t. They then walked down stairs and were tested for quad strength, thigh circumference and levels of inflammation in their blood. The ice bathers exhibited “possible mild reduction in inflammation, but the findings were not conclusive,” according to the study.
Advises the study’s lead researcher, Naomi Cystal, “Use them sparingly. Use them in tournament situations, use them with an athlete who has done something extraordinary. But for day-to-day athletes, I wouldn’t recommend them. They’re painful, and they’re time consuming.”
Read more here.

Another strike against the BMI
According to a story appearing on Science Daily, “Researchers from the Perelman School of Medicine point out that the body mass index (BMI), based on the weight and height, is not an accurate measure of body fat content and does not account for critical factors that contribute to health or mortality, such as fat distribution, proportion of muscle to fat, and the sex and racial differences in body composition.”
Read more here.

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